Archive for the ‘EINKORN EXPERIMENTS’ Category

Einkorn Sausage-Cheese Balls

This is an ever-popular party appetizer that never goes out of favor with your holiday guests.  I’m hosting the appetizers phase of our neighborhood annual Christmas round-robin dinner and this easy make-ahead treat will be easy to make ahead, heat and serve.  I have another Sausage Cheese Ball recipe on my website that rings in at only 1 net carb per ball but I like this one a bit better.  With fewer ingredients it’s a little easier to put together.  This recipe features my convenient homemade Einkorn Low-Carb Bake Mix (similar to Bisquick and Carbquick).  These tasty treats only have 1.76 net carbs per ball!  Not bad for the convenience of just reaching for 3 ingredients in lieu of a whole bunch of ingredients.   These are not suitable until the grains rung of the carb re-introduction ladder of Atkins Phase 2 OWL.  They are OK for Keto diets if you can fit a few into your daily carb limits.


12 oz. breakfast sausage (I used my homemade breakfast sausage recipe)

1 c. shredded cheddar cheese

2 c. my Einkorn Bake Mix  (For gluten-free version, use Jennifer Eloff’s Gluten-Free Bake Mix or another GF mix of your choice)

DIRECTIONS:  Preheat oven to 350º. Mix the above ingredients in a medium bowl with your hands as you would a meatloaf mixture.  When thoroughly blended, form into 30 1″ balls and place on non-stick baking sheet or one lined with parchment or silicone sheet for ease of clean-up. Bake for 15-20 minutes until lightly browned.  Remove to paper towels to drain off any excess grease (mine had none actually).  Serve warm and ENJOY!

NUTRITIONAL INFO:  Makes 30  1″ balls, each sausage ball contains:

95 calories, 7.81 g  fat, 2.4 g  carbs, 0.64 g fiber, 1.76 g  NET CARBS, 4.82 g  protein, 81 mg sodium


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Einkorn Loaf Bread

I took my Lupin Flour Bread recipe, eliminated the lupin flour (I’m allergic) and did some major tweaking to come up with a delicious Einkorn Loaf Bread today.  My husband even said this was quite good and he’s real hard to please with low-carb breads.  It has a nice mouth feel, structure and elasticity one generally only finds in real flour breads.  Einkorn flour is real flour, but I only use 2 T. here, so you can’t really call this bread made from all real flour.  I even included some dissolved yeast for flavor, but it doesn’t impact rise so much.  There’s not enough gluten in 2 T. Einkorn flour for proper yeast “action”.  But it does give a little yeast taste.

I am not eating baked goods right now, so I only tasted and my husband will get to finish off this loaf.  This is going to make very tasty sandwiches.  It slices into fourteen ½” slices or twenty-eight ¼” slices.  Yes, this bread has enough structure to be able to slice it into ¼” slices!  See photo below.  WOO HOO!  🙂

Sadly this bread doesn’t toast much better than most low-carb breads, so I use this mostly for sandwiches and making croutons.  But the crust itself does toast nicely.  Here’s a loaf that I sliced into 27 slices.  I failed to make sure of my 1/4″ accuracy along the way.  But I almost got 28 slices just eyeballing my slices. 🙂


This smoother crust was a result of heavy whisking of the batter.

I order my non-GMO Einkorn flour direct from Jovial Foods.  Some have found it in Safeways and other stores right on the shelf, but I’ve not been so lucky.  It’s not as expensive as some low-carb baking ingredients.  Einkorn is real, ancient wheat, that has not been hybridized.  I use only the tiniest amounts in the occasional baked goods recipes.  It brings so much texture and flavor for little increase in carbs.  This recipe is not suitable until you are near goal weight (Pre-Maintenance).

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   Volume 10 is hot off the press with more delectable goodies.  EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order today.  You can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leave a review here.


½ c. almond flour

2 T. Einkorn flour

½ c. egg white protein powder (I use NOW brand)

2 T. oat fiber

2 T. coconut flour

1 T. baking powder

2 T. golden flax meal (dark flax or a mixture can be used for a darker, nuttier-tasting bread)

¼ tsp. sea salt

3 T. psyllium husk powder (I use NOW brand)


1 tsp. dry yeast dissolved in 2 T. warm water + pinch sugar

5 large eggs, beaten

3 T. olive oil

¼ c. egg whites (I used the ones in a carton)

½ c. boiling water (added last)

DIRECTIONS:  Preheat oven to 350º.  Grease or oil a standard 5×8″ loaf pan and set aside.  Dissolve yeast in 2 T. warm water and add a tiny pinch sugar.  Set aside.  In a large mixing bowl, measure out all dry ingredients.  Stir well.  In another medium bowl, add the first 5 wet ingredients (all but the boiling water) and beat with a fork.  Add the dissolved yeast mixture to the wet ingredients and stir.   Now add the wet ingredients to the dry ingredients and beat well using a rubber spatula. Slowly add the boiling water to the batter and using a whisk, beat until smooth of lumps.  Spoon batter into greased loaf pan and bake at 350º for 30 minutes and test for doneness with toothpick.   If not done, cook 5-10 minutes longer.  Remove from oven and in a few minutes, tip onto board to finish cooling.  Stats below are calculated for 14 slices ½” thick.  I will also provide numbers for entire loaf so that you can figure out your own for the number of slices you choose to cut.


Entire loaf:  1480 calories, 102.8 g  fat, 78.4 g  carbs, 47.2 g  fiber,  31.2 g  NET CARBS,     58.2 g  protein, 2669 mg sodium

If cut in 14 slices, ½”, @ contains: 106 calories, 7.3 g  fat, 5.60 g  carbs, 3.37 g  fiber, 2.23 g  NET CARBS, 4.15 g  protein, 191 mg sodium

If cut in 28 slices, ¼”, @ contains:  53 calories, 3.67 g fat, 2.8 g carbs, 1.68 g fiber, 1.12 g NET CARBS, 2.07 g protein, 95 mg sodium

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I made some delicious “Melba Toast®” today from a loaf of Maria Emerich’s Amazing Bread (slightly modified).  Given the moisture level of the interior of this bread, I wasn’t sure it would work………………… BUT IT DID!   I used these crisp cracker-like toasts to serve the leftover Smoked Steelhead Trout Spread I whipped up yesterday for lunch.  They were a delicious vehicle for the spread!  My husband was out of town yesterday and didn’t get to taste my delicious spread.  My husband loves Melba Toast® and said these were almost as crisp and tastier than the original!  And the spread was a hit, too!  Can’t wait to try these melba toasts with marmalade in the morning!  This recipe is not suitable (with my modifications) until you are nearing goal weight at the final grains rung of the carb-ladder of Phase 2.

Our latest three volumes of LOW CARBING AMONG FRIENDS cookbooks are calling you.  Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   Volume 10 is hot off the press with more delectable goodies.  Early orders can be delivered by Thanksgiving.  EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order today.  You can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leave a review at this site.

INGREDIENTS:  (my 2 minor changes to Maria’s recipe in blue)

1 tsp. dry yeast + ½ tsp. real sugar dissolved in:

¼ c. warm water

3 c. almond flour

½ c. Einkorn flour

10 T. psyllium husk powder

4 tsp. baking powder

1 tsp. salt

5 T. apple cider vinegar

6 egg whites, beaten in a bowl with a whisk until frothy

1½ c. boiling water

DIRECTIONS:   Preheat oven to 350º.  You’ll need to first bake the loaf of bread these are made from (unless you already have a loaf baked and ready).  Lightly oil the ends of an 8×4″ loaf pan.  Lay a sheet of parchment (cut to fit) into the bottom that rolls up the long sides of the pan.

In a small bowl, dissolve the yeast in the ¼ c. warm water with the sugar.  Let it sit on your counter while you measure out your other ingredients.

In a medium mixing bowl, measure out all listed dry ingredients.  Stir well to make sure they are uniformly mixed.  Into the yeast/water mixture, add the beaten egg whites and cider vinegar.  Stir well to blend.  Now add the egg mixture to the dry ingredients bowl and stir a few times.  All at once,  pour the boiling water over the mixture and stir quickly and briskly with a fork to pull it together into a contiguous ball of dough.  Switching to a rubber spatula, scrap the sides of the bowl down to get all of the dough.  Spoon the dough into your oiled/papered pan.  Pop into 350º oven for about 1 hour.  Check often after 50 minutes as ovens vary.  When toothpick stuck into center comes out dry and clean, it’s done.  Remove and chill in the refrigerator for at least a couple hours overnight before proceeding.

Preheat oven to 350º.  When the loaf of bread is completely chilled, remove from refrigerator and slice into 40 very thin slices ½cm or 3/16″ thick.  Lay them on a parchment-lined baking sheet.  Pop pan into oven and bake on first side for about 15-20 minutes (again, ovens vary, so keep an eye out on these so as not to over brown).  Remove from oven, turn each toast over and pop back into oven for about another 10 minutes only.  When you are satisfied they have dried out and are lightly browned, remove them and cool.  Serve as is with your favorite jams, jellies.  They will likely lose their crunchiness when stored, but just reheat on low oven setting (300º) awhile, or make fewer of them for immediate consumption.

NOTE:  *For party spreads and cheese balls, you might prefer a smaller, cracker shape.  Just cut the “toasts” in half before baking.  

NUTRITIONAL INFO:  Makes 40 “Melba Toasts”, each contains:

57 cals, 3.86g fat, 4.77g carbs, 2.62g fiber, 2.15g NET CARBS, 2.4g protein, 118mg sodium

  • If cut in halves, recipe makes 80 square crackers with 1.07 net carbs per cracker.


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I’m so pleased to share a low-carb bake mix I’ve put together.  It only has 4.83 net carbs per ¼ cup of mix!  That’s fewer carbs than my Einkorn Bake Mix!  Regular Pioneer Bake Mix has 25 net carbs per ¼ cup; Bisquick has 27 net carbs per 1/3 c. (or about the same as Pioneer); Carbalose Flour has 4.8 net carbs per ¼ c.; Carbquik has only 2 net carbs per 1/3 c. but has a funny background taste to me, even their new and improved product.  So the difficulty when chosing ingredients based on flavor and carb count is indeed very delicate balance.

My inspirational recipe was a low-carb flour mix I saw over on Pam’s Low Carb and Delicious blog (she links to the mix inside the bread recipe).  Hers has 18 NC per 1/2 cup; mine has 9.66 NC per 1/2 cup.  So a nice carb drop, don’t you think?  But isn’t her bread photo a thing of beauty? My goodness, the rise on that loaf in the pic!  I plan on trying her bread soon, but with her original flour mix recipe, nothing tweaked, the first time I bake it.  Then I’ll turn around and bake it again with my new bake mix so I can readily compare the two loaves.  🙂

I modified considerably both what ingredients I chose to use for my mix as well as the amounts of those ingredients.  I have also added several additional ingredients to her original recipe.  The final bake mix has produced two baked items for me already that I am quite pleased with:  a 2-serving vanilla microwave quick cake

Vanilla MW Cake made with mix

Vanilla Microwave Cake

and an oven-baked Blueberry-Lemon Snack Cake (I’ll be posting that recipe soon).

Blueberry-Lemon Snack Cake

Blueberry-Lemon Snack Cake

Both the hubs and I found them delicious, with a very smooth texture.  Best of all, neither had a funny taste that many low-carb breads have.  My next tests will be in my Fluffy Pancakes recipe and I’ll try it in my fav RWS Biscuits recipe. After those, I’ll be trying this mix to make a pie crust eventually, perhaps for my Thanksgiving Pumpkin Pie.  Then I’ll know this mix is a keeper.

I think this mix is going to prove to be a good one, so stay tuned for me to be posting new recipes I use it in successfully.  This recipe makes a big batch of nearly 11 cups of mix, so you might want to make up just 1/2 this recipe and play around with the mix in 1 or 2 of your favorite, tested recipes and see  what you think.  I would love your feedback/findings in the comments section below.


4 c. almond flour

1 c. oat flour (I grind mine from rolled oats)

½ c. oat fiber

½ c. Einkorn Flour

1 c. vital wheat gluten

2 c. Carbalose Flour

2 c. unflavored whey protein isolate

1 T. glucomannan powder

4 tsp. baking powder

DIRECTIONS:    If grinding your own oat flour (my 2 local grocers don’t carry oat flour that is pre-ground), do this step first, letting your food processor or blender run a pretty long time for the finest grind possible.  This will lead to better texture in your final baked goods. When you have 1 cup of oat flour ground, place in large mixing bowl.  Measure all other ingredients into the bowl.  Stir well.  Then stir well at least 4 more times!  You want the ingredients uniformly mixed.  Spoon mix into lidded container and store in your pantry for use whenever you want to bake.  Since there is no fat or sweet item in this, you will, of course, have to add butter/oil/fat and and naturally, sweetener if making a dessert recipe.  Eggs and possibly cream/liquid will be needed for binding and moisture to achieve the correct batter thickness.

NUTRITIONAL INFO:  Makes about 11 cups bake mix.

1 cup mix: 443 cals, 24.9g fat, 33.78g carbs, 14.44g fiber, 19.34g NET CARBS, 34.4g protein, 223 mg sodium

¼ cup mix: 110 cals, 6.22g fat, 8.44g carbs, 3.61g fiber, 4.83g NET CARBS, 8.61g protein, 55.7 mg sodium

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Herb BiscuitsThese biscuits were inspired by a recipe for Garlic Butter Keto Bread at Eatwell101.com. I made some changes in ingredients, amounts and how I baked them.  The final product was so good I felt compelled to post it on my blog for you all to try some time.  This recipe with my modifications is not suitable until you are adding back grains during Atkins Phase 2.  These were very filling and we could only eat one, which is good, because they are a little higher in carbs than most of my breads.  But they were delicious!  I served them with lobster tails and salad tonight.

Our latest two LOW CARBING AMONG FRIENDS cookbooks, Volume 8 and Volume 9 are almost exclusively comprised of my recipes!  Included in both editions are a few tasty new creations of my dear friends George Stella and Jennifer Eloff.   EARLY BIRD SECRET SALE!!  Special pricing and limited-time free shipping so hurry and place your order.  Or you can order these or any of our cookbooks at https://amongfriends.us/Secret-SALE.php.  When you purchase our books, we would sure appreciate you stopping by Amazon to leaving a review at this site.Herb Biscuits - up close


2 T. butter

2 T. parsley, chopped

2 cloves garlic, minced

1 tsp. poppy seeds (optional)

1½ c. almond flour

2 T. Einkorn flour (omit for slightly lower carbs)

1½ tsp. baking powder

1 tsp. psyllium husk powder

2 oz. cream cheese

2½ c. shredded mozzarella cheese

3 large eggs, beaten

DIRECTIONS:  In a small bowl, melt the butter in the microwave for 1 minute.  Stir in the parsley, garlic and poppy seeds (if using).  Set aside for now.  Preheat oven to 350º.

Lightly oil a 9″ cast iron skillet (I used an ebilskiver pan) or 7 slots of a large-muffin pan.  Beat the eggs in a small bowl and set aside.  On a paper plate, measure out the dry ingredients and stir.  Set aside.  In a large glass bowl, place the mozzarella and cream cheese.  Microwave the cheeses on high for 1-2 minutes to melt well. Remove and stir well with a fork.  Add the eggs and dry ingredients all at once and stir rapidly to mix the dry ingredients with the eggs and cheese.  Knead a few times if needed to blend well.    Spoon up about 1/2c. dough and slightly roll.  Place a ball of thick dough into each of seven slots of your pan. Press smoothly down into the slots.  If using a cast iron skillet, place 6 of the biscuits around the outside of the oiled skillet.  Place the 7th roll in the center.  They will be touching when done if not before cooking.

With a fork, dip the melted butter-parsley mixture onto each roll top, pressing slightly down into the rolls with the tines of the fork.  Pop into a 350º oven and bake for 20 minutes.  Turn oven up to 450º and bake for another 5-6 minutes to brown the tops to your liking.  Remove and serve hot with butter.

NUTRITIONAL INFO:    Makes 7 biscuits, each contains:

354 cals, 28.4g fat, 9.55g carbs, 3.14g fiber, 6.41g NET CARBS, 19.4g protein, 355 mg sodium

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My mother used to make a yeast bread recipe for Onion-Dill Bread when I was in high school.  We loved it!  I was thinking of that today and wondered if it could be done as a biscuit.  Thought that might be good with our dinner tonight, so I took my Einkorn RWS Biscuit recipe and tweaked it a bit to add the requisite cottage cheese and flavorings this bread is famous for.  Well we both gave it a thumbs up!  A definite keeper.  Slathered in butter these are divine!  These would not be suitable until you are in Pre-Maintenance or are near/at goal weight due to the Einkorn and Carbalose flours in them.

Many more delicious low-carb recipes can be at your fingertips with your very own copy of our cookbooks  LOW CARBING AMONG FRIENDS.  Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself, is almost exclusively comprised of my recipes with some new creations by Chef George Stella and Jennifer Eloff.  Order your copy (or any of our  cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php


2 c. my Einkorn Bake Mix

½ c. shredded Monterey Jack or Mozzarella cheese

2 large eggs, beaten

4 T. Resistant Wheat Starch 75 (I order at Netrition.com)

¼ c. cottage cheese

½ tsp. each dried dill weed and onion powder

2 T. Carbalose flour to help form shapes

DIRECTIONS:  Preheat oven to 350º.  Place parchment or a silicone sheet on your baking pan and set aside. In a large mixing bowl, measure out 2 c. my bake mix.  Stir well with a fork rework any shortening lumps until the mix is again the texture of grainy cornmeal.  Add all remaining ingredients but the Carbalose flour.  Stir dough with a rubber spatula and form into a ball.  Dust the dough and your hands lightly with Carbalose flour and knead the dough 4-5 times.  Form dough into a log and cut into 7 equal portions (about ½ c. batter each).  Form the seven dough into smooth balls (dust Carbalose on your hands again if needed) and set them on pan spaced evenly.  Slightly flatten the tops to create a 1″ tall x 2″ wide biscuit shape.  Pop pan into 350º oven for 15-17 minutes or until dry to touch in center and lightly browned.  These rise up nicely and spread modestly during baking.   🙂  Serve hot with butter. Leftovers should keep nicely for a week in the fridge in a plastic bag or in the freezer for up to a month.

NUTRITIONAL INFO:   Makes 7 large biscuits, each contains:

276.3 cals., 20.3g fat, 15.1g carbs, 7.17g fiber, 7.93g NET CARBS, 216 mg sodium

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Einkorn-Arrowroot Sandwich Buns

Einkorn-Arrowroot Sandwich Buns

I continue to make little changes to my Einkorn Sandwich Bun recipe in an attempt to make it better.  I’m getting there, but I’m still not quite to bread Nirvana.  The latest changes make these tasty buns lighter in color and less “damp” on the inside.  I admit freely that this isn’t the lowest carb bread recipe out there so it is clearly not suitable until you’re at or near goal weight.  But if you’re looking for a really flavorful, yeast-tasting bread that is really, really good, you NEED to try this recipe. 🙂   Even my husband said he could learn to eat this bread over all my other low-carb bread recipes.

For hot-dog buns, roll the 5 portions of dough into 6″ “logs” and slightly press flat to the shape of a hot-dog bun before baking.

Many more delicious low-carb recipes can be at your fingertips with your very own cookbooks from LOW CARBING AMONG FRIENDS, Volume 8, by Jennifer Eloff, Chef George Stella of Food Network fame, and myself.  Volume 8 is almost completely comprised of my recipes! But George Stella and Jennifer Eloff are also including several tasty new delights to try in this latest Volume 8! You’ll LOVE these delicious recipes, so order yours (Volume 8 or ANY of our cookbooks) from Amazon  or our direct order site: amongfriends.us/order.php.  For a limited time, there is free shipping if you order 2 or more cookbooks on the same order.  Remember, they make GREAT birthday or holiday gifts!  If you’ve already purchased a book, take a moment and drop by the our Amazon page and  leave your personal review on the latest book.  Inquiring minds want to know. 🙂

Interior view

Interior texture


1 tsp. dry yeast

½ tsp. real sugar (consumed by the yeast)

¼ c. very warm tap water

1½ c. almond flour

4 T. psyllium husk powder

2 tsp. baking powder

¼ tsp. sea salt

3 T. Einkorn flour

1 T. arrowroot powder

1 T. coconut flour

3 egg whites (I use ½ c.+1 T. carton variety)

2½ T. cider vinegar

½ c. boiling water (in addition to the warm water listed above)

DIRECTIONS:   Preheat oven to 350º.  Put a kettle of water on to boil.  In a small bowl dissolve the yeast, sugar and warm tap water.  Set aside while you continue.  Mix all the dry ingredients in a medium mixing bowl.  Stir well to be sure it is uniformly mixed.  Mix the egg whites and vinegar in a small bowl with a fork, add the proofed yeast mixture, stir to blend and add the mixture all at once to the dry ingredients.  Stir quickly with the fork, to make a uniform thick dough.  Now pour 1/2 cup boiling water over the top of the dough and with the fork, stir very quickly until it comes together into a uniform consistency.  Switch to a rubber spatula and continue to stir and fold as it thickens up to form a single ball of dough.

Spread evenly in the bottom of the bowl and with your rubber spatula portion off 5 equal portions (by eyeball) of dough. Scoop up each portion and roll in your palms into a round ball.  Place each ball on a non-stick, silicone-lined or oiled baking sheet.  Press them down slightly to about 1″ thick.  They don’t spread much during cooking.

Pop into preheated 350º oven and bake for about 45 minutes.  Cool partially before attempting to slice or they will get pack-y inside just like regular flour bread when sliced too hot.  Like all low-carb cakes and breads, I store these in gallon ziploc bags in the fridge. 🙂

NUTRITIONAL INFO:    Makes 5 buns, each contains:

250 calories, 17.24 g  fat, 19.98 g  carbs10.12 g  fiber, 9.86 g  NET CARBS, 10.46 g  protein, 309 mg sodium



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